4 high protein meals

1. Teriyaki Chicken & Asparagus

Yields: 3-4 servings

Ingredients:

• Protein: 1.5 lbs chicken breast or thighs, cut into bite-sized chunks.

• Veggies: 1 large bunch asparagus (woody ends trimmed).

• Sauce: 1/2 cup teriyaki sauce, 1 tsp minced ginger, 1 clove garlic (minced).

• Garnish: Fresh parsley or cilantro, red pepper flakes, lemon wedges.

Instructions:

1. Heat a large skillet over medium-high heat with a drizzle of oil.

2. Add chicken and cook until browned on all sides (about 6–8 minutes).

3. Push chicken to one side; add asparagus. Sear for 3 minutes.

4. Pour the teriyaki sauce over everything. Simmer for 2–3 minutes until the sauce thickens and coats the chicken.

5. Finish with fresh herbs and a squeeze of lemon.

2. Shrimp & Spinach Protein Pasta

Yields: 4 servings

Ingredients:

• Pasta: 8oz Box of protein pasta (like Chickpea or Lentil) or Bowtie (Farfalle).

• Protein: 1 lb large shrimp (peeled/deveined).

• Veggies: 3 cups fresh baby spinach.

• Sauce: 2 tbsp butter, 3 cloves garlic (minced), 1/2 tsp paprika, 1/4 cup Parmesan cheese.

Instructions:

1. Boil pasta according to package directions. Reserve 1/2 cup of pasta water before draining.

2. In a pan, melt butter and sauté garlic and shrimp until pink (2 minutes per side). Season with paprika and salt.

3. Add spinach to the pan and toss until just wilted.

4. Stir in the cooked pasta, Parmesan, and a splash of pasta water to create a light sauce.

5. Toss until well combined and glossy.

3. Cajun Salmon & Roasted Veggies

Yields: 3-4 servings

Ingredients:

• Protein: 3-4 Salmon fillets

• Seasoning: 2 tbsp Cajun seasoning, 1 tbsp olive oil, squeeze of lemon.

• Veggies: 1 bunch asparagus, 2 carrots (sliced), 1 zucchini (half-moons), 1/2 red onion (chopped).

• Base: 2 cups cooked brown rice.

Instructions:

1. Preheat oven to 400°F (200°C).

2. Toss all vegetables in olive oil, salt, pepper, and a pinch of Cajun seasoning. Spread on a baking sheet.

3. Rub salmon with olive oil and the remaining Cajun seasoning. Place on the same sheet (or a separate one if crowded).

4. Bake for 12–15 minutes until salmon flakes easily and veggies are tender.

5. Divide brown rice into containers and top with salmon and roasted veggies.

4. Chicken Taco Bowls

Yields: 4 servings

Ingredients:

• Protein: 1.25 lbs boneless, skinless chicken breast, cut into small cubes.

• Seasoning: 1.5 tbsp taco seasoning (or a mix of chili powder, cumin, and garlic powder) and a squeeze of lime.

• Base: 2 cups cooked white or brown rice.

• Toppings: * 1 can black beans (rinsed and drained)

• 1 cup corn (canned or frozen/thawed)

• 2 Roma tomatoes (diced)

• 1/2 cup shredded cheddar or Mexican blend cheese

• Garnish: Fresh cilantro and 1 lime cut into wedges.

Instructions:

1. Cook the Chicken: Heat 1 tbsp of oil in a large skillet over medium-high heat. Add the cubed chicken and sprinkle with taco seasoning. Sauté for 6–8 minutes until golden brown and cooked through. Squeeze half a lime over the chicken at the end.

2. Assemble: Divide the cooked rice into four meal prep containers.

3. Layer: Arrange the chicken, black beans, corn, diced tomatoes, and shredded cheese in sections on top of the rice.

4. Finish: Top with fresh cilantro and place a lime wedge in each container.

Quick Meal Prep Tips for These Recipes:

• Vegetable Batching: Since three of these recipes use asparagus, you can trim and wash all of it at once to save time.

• Rice/Grains: You can cook a large batch of rice (or quinoa) at the start of the week to use as the base for the Salmon and Chicken bowls.

• Storage: These meals will generally stay fresh in the fridge for 3–4 days. For the pasta and bowls, keep sauces or extra lime wedges on the side to keep things from getting soggy.

What is your go to meal ? #highproteinfavorites #healthymealprepideas #recipecollection